Healthy Cauliflower Parmesan Tots Recipe By Tasty

HEALTHY CAULIFLOWER PARMESAN TOTS RECIPE BY TASTY

Healthy Cauliflower Parmesan Tots Recipe by Tasty image

Here's what you need: large head cauliflower, panko breadcrumbs, fresh parsley, parmesan cheese, garlic, salt, black pepper, egg

Provided by Joey Firoben

Yield 3 servings

Number Of Ingredients 8

Ingredients

1 large head cauliflower, grated
⅓ cup panko breadcrumbs
¼ cup fresh parsley, minced
½ cup parmesan cheese
1 clove garlic, minced
½ teaspoon salt, divided
¼ teaspoon black pepper
1 egg

Steps:

Preheat oven to 400°F (200°C).
Grate the cauliflower with a coarse cheese grater.
Transfer the grated bits to a medium bowl and season with a ¼ teaspoon of the salt. Mix the cauliflower until well incorporated.
Let the cauliflower sit for 20 minutes until the salt has drawn out some of the moisture.
Pour the cauliflower into a kitchen towel and twist to strain as much liquid as you can.
Place the grated cauliflower back into a bowl and mix with the breadcrumbs, parsley, parmesan, garlic, remaining ¼ teaspoon of salt, pepper, and egg, and mix until well combined.
From the mixutre into 15 even sized tots and transfer to a parchment lined baking sheet.
Bake for 20-24 minutes, flipping each halfway through.
Serve with your choice of dipping sauce.
Enjoy!

Nutrition Facts : Calories 189 calories, Carbohydrate 20 grams, Fat 6 grams, Fiber 4 grams, Protein 14 grams, Sugar 5 grams

CAULIFLOWER TOTS

Cauliflower Tots image

Tater tots without the taters. Can alter the ingredients: Cheddar and green onion, Mexican cheese blend and chili powder, or bacon and white Cheddar. Let your imagination run wild.

Provided by voochkoo

Categories Cheese Appetizers

Time 44m

Yield 6

Number Of Ingredients 9

Ingredients

1 large head cauliflower, broken into florets
½ cup bread crumbs
½ cup shredded Parmesan cheese
1 egg
1 egg white
1 tablespoon minced onion
1 tablespoon parsley flakes
salt and ground black pepper to taste
canola oil cooking spray

Steps:

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 3 minutes. Drain and cool until easily handled.
Chop cauliflower finely until it is the size of rice grains.
Measure out 2 cups cauliflower "rice" into a large bowl. Add bread crumbs, Parmesan cheese, egg, egg white, parsley flakes, minced onion, salt, and black pepper. Form into 30 small logs. Arrange on the lined baking sheet; spray with cooking spray.
Bake in the preheated oven until lightly browned on the bottom, 8 to 9 minutes. Remove from oven, flip, and spray with cooking spray. Continue baking until lightly browned on the other side, 8 to 9 minutes more.

Nutrition Facts : Calories 116.9 calories, Carbohydrate 14.9 g, Cholesterol 36.9 mg, Fat 3.4 g, Fiber 4 g, Protein 8.3 g, SaturatedFat 1.5 g, Sodium 257.7 mg, Sugar 4.3 g

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